Narkissos's 2011 Training Log

[Narkissos]

25th June 2011

General warm-up:
External rotation: 8 lb dumbbells: 15 reps ea arm: 3 sets
Facepulls: 3 plates: 15 reps ea: 2 sets
Bent over dumbbell row to head/face/throat area: 15 lb dumbbells: 12 reps ea

Workout:
Push-ups: 185 reps (on knuckles)

V-bar pulldown:
8 plates: 12 reps (warm-up)
14 plates: 8 reps (work-set)

Comments: slow negative... explosive positive. Hold @ peak contraction.

Yates row: w/ smith machine
105 lbs: 12 reps

Comments: slow negative... explosive positive. Hold @ peak contraction. Spreading lats at max stretch position

One-arm row: smith machine
65 lbs x 12 reps ea arm** (workset)

**8 reps + 10-breath pause + 4 more reps.

NB: this row was done standing perpendicular to smith machine...torso bent til parallel to floor.

Straight-arm dumbbell pullover:
50 lb dumbbell x 12 reps (warm-up)
80 lb dumbbell x

NB: this pullover was done laying perpendicular to bench...as opposed to along its length.

Also: slow negative... explosive positive.

Behind-the-back barbell shrugs:
135 lbs x 12 reps (warm-up)
275 lbs x 7 reps; 225lbs x 5 reps (work set: drop-set)

Pull-ups: using v-handle - palms-facing grip

1 set: 15 reps (rest-pause: 11 reps, 5 seconds, 2 reps, 5 seconds, 2 reps)


One-arm dumbbell preacher curl:
1 set: 35lb dumbbell: 10 reps (6 reps + 4 forced reps)

Very slow negative...explosive positive

Barbell curls: e-z curl bar
1 set: 85 lbs: 10 reps (6 reps + 4 forced reps)

Very slow negative...explosive positive

Comments: overall a painful session lol. Not the pump I'm accustomed to. But not bad all the same.

Push-ups for month of June: 3000 - 3000in31 challenge completed.

[Narkissos]

26th June 2011

A.m. Workout: "Pecs"

General warm-up:
External rotation:
3 sets: 8 lb dumbbells: 15 reps ea

Facepulls:
3 plates: 25 reps**
5 plates: 15 reps**

**differing angles

Lateral raise:
15 lb dumbbells: 20 reps

Bent lateral raise:
15 lb dumbbells: 20 reps

Wide Tricep pressdown:
3 plates: 20 reps

Chin:
Bw x 6 reps

Plenty of stretching

Workout:

Decline barbell bench:
135 lbs x 10 reps (warm-up)
135 lbs x 10 reps (warm-up)
185 lbs x 6 reps (work-set)
205 lbs x 6 reps (work-set)

Incline dumbbell press:
50 lb dumbbells x 12 reps (warm-up)
90 lb dumbbells x 6 reps (work-set)

Incline fly:
35 lb dumbbells: 12 reps (warm-up)
70 lb dumbbells: 8 reps (work-set)

Decline fly:
80 lb dumbbells: 6 reps (work set)

Plyo push-up: alternating hands on 6" box
10 reps ea side (20 push-ups total)
7 reps ea side (14 push-ups total)
7 reps ea side (14 push-ups total)

Plyo (clapping) push-ups
10 reps
10 reps
12 reps

Total push-ups for june: 3078 reps

Weighted push-up: 45 lbs on back: 8 reps

Comments: plyo push-ups feel like the best thing in the whole world. Better than normal push-ups. Better than bench presses. If only they were better for mass. Good session... Sinusitis be damned.


P.m. Session: Taught a high-intensity bootcamp session on the beach for 90 minutes

[Narkissos]

27th june 2011

"Delts"

Warm-up:
2 rounds:
External rotation: 8 lb dumbbells: 30 reps (forearms parallel to floor)
External rotation: 8 lb dumbbells: 15 reps (upper-arm parallel to floor)

Lateral raise:
2 sets: 20 lb dumbbells: 10 reps ea

Dumbbell upright row:
20 lb dumbbells: 10 reps ea

Workout:

Hang clean to press:
Bar x 12 reps
95 lbs x 12 reps
115 lbs x 10 reps
145 lbs x 4 reps
145 lbs x 4 reps

Arnold press:
35 lb dumbbells x 12 reps (warm-up)
70 lb dumbbells x 4 reps (work set)
70 lb dumbbells x 4 reps (work set)

Snatch:
95 lbs x 10 reps**
95 lbs x 8 reps**

**general conditioning. (And, I wanted to 'rest' before doing another pressing movement)

Handstand push-ups:
Bodyweight: 4 reps
Bodyweight: 4 reps

Barbell Standing Overhead press:
95 lbs x 10 reps (warm-up)
145 lbs x 6 reps (workset)

Barbell upright row:
65 lbs x 12 reps
65 lbs x 12 reps
85 lbs x 8 reps
105 lbs x 6 reps

Comments - Very close Grip: thumbs touching. Controlled negative and positive both.

Push-ups: 102 reps**

**Push-ups were done on 1/2" plates so I got more depth.

Total push-ups for June: 3200

[Narkissos]

30th June 2011

"Lower Body"

Prologue: haven't trained in a spell... Didn't feel like it tonight. Reached the gym at about 8:40pm

Laying leg curl:
80 lbs: 20 reps (warm-up)
80 lbs: 20 reps (warm-up)
80 lbs: 20 reps (warm-up)
100 lbs: 10 reps**
110 lbs: 10 reps**
120 lbs: 10 reps**

**slow negative. Explosive positive.

Rack Pulls:
135 lbs x 8 reps
225 lbs x 8 reps**
315 lbs x 4 reps**

**Sumo stance

Smith calf-raise:
195 lbs x 15 reps
285 lbs x 15 reps
375 lbs x 8 reps

GOod mornings:
95 lbs x 10 reps
135 lbs x 8 reps
135 lbs x 8 reps**

**sumo stance - felt much better ROM-wise

Seated calf:
90 lbs x 20 reps
135 lbs x 15 reps
135 lbs x 15 reps

Smith Squat:
105 lbs x 10 (heels elevated)
195 lbs x 8 reps (heels elevated)**
195 lbs x 10 reps##
245 lbs x 8 reps##
285 lbs x 8 reps##

**getting weird clicking from knee on the way up from below parallel on each rep. Like a popping

##closer stances feel much better.

Abductor:
140 lbs x 20 reps
170 lbs x 20 reps
170 lbs x 20 reps

Swiss ball Reverse hyperextension:
Bodyweight: 15 reps
Bodyweight: 12 reps

Walking lunge:
1 set: 35 lb dumbbells: 20 steps

Lunge circuit: 3 rounds
Walking lunge: bodyweight: 10 steps
Backward Walking lunge: bodyweight: 10 reps

[Narkissos]

1st July 2011 - am

Sit-ups: 260 reps

Total sit-ups for July 7000-rep challenge: 260/7000

1st July 2011 - lunchtime

V-bar pull-down:
Set 1: 8 plates x 10 reps (warm-up)
Set 2: 8 plates x 10 reps (warm-up)
Set 3: 10 plates x 10 reps
Set 4: 12 plates x 10 reps
Set 5: 14 plates x 5 reps; 8 plates x 7 reps (drop-set)

Low pulley row: wide grip
Set 1: 8 plates x 10 reps (warm-up)
Set 2: 10 plates x 10 reps
Set 3: 13 plates x 7 reps; 8 plates x 8 reps (drop-set)

T-bar: corner row w/ v-bar handle
Set 1: 70 lbs x 10 reps (warm-up)
Set 2: 140 lbs x 10 reps
Set 3: 210 lbs x 6 reps; 140 lbs x 4 reps (drop-set)

Decline dumbbell pullover:
Set 1: 80 lb dumbbell: 10 reps
Set 2: 90 lb dumbbell: 10 reps
Set 3: 125 lb dumbbell: 6 reps

Behind the back shrugs:
225 lbs x 10 reps
275 lbs x 6 reps
275 lbs x 6 reps


1st july 2011 - pm

"Conditioning/abs/bis"

400m run

GHD sit-up: lowering/ body below parallel to floor
40 reps

Decline sit-up:
30 reps

GHD sit-up:
10 reps

Decline sit-up:
40 reps

GHD sit-up:
20 reps

Decline sit-ups
50 reps

GHD sit-ups
50 reps

Barbell curls: ez curl bar
Wide: 85 lbs x 7 reps
Narrow: 85 lbs x 7 reps
Wide: 85 lbs x 7 reps
Narrow: 85 lbs x 7 reps
Wide: 85 lbs x 7 reps
Narrow: 85 lbs x 7 reps

One-arm dumbbell preacher curl:
25lb dumbbell: 7 reps ea

Close-grip barbell preacher curl:
65lbs x 7 reps

One-arm dumbbell preacher curl:
35lb dumbbell: 7 reps ea

Close-grip barbell preacher curl:
65lbs x 7 reps

One-arm dumbbell preacher curl:
35lb dumbbell: 7 reps ea

GHD sit-ups:
25 reps

Total sit-ups: 265

Sit-ups for month of july: 525 reps

[Narkissos]

2nd July 2011 - am

"Abs/pecs"

Decline sit-ups:
70 reps

Swissball sit-up:
20 reps

Decline sit-ups:
20 reps

Floor sit-ups
25 reps

Decline sit-ups:
10 reps

Floor sit-ups:
10 reps

Decline sit-ups:
20 reps

GHD sit-ups:
100 reps

Total sit-ups: 275 reps

Shoulder warm-up:
Lateral raise: 15 lb dumbbells: 25 reps
Dumbbell front raise: 15 lb dumbbells: 25 reps
Dumbbell bent laterals: 15 lb dumbbells: 25 reps

Decline bench press:
Set 1: 135 lbs x 12 reps**
Set 2: 155 lbs x 10 reps**
Set 3: 215 lbs x 1; 205 lbs x 8 reps; 185 lbs x 4 reps (drop set)##

**slow negative. Explosive positive.
## my partner misloaded the bar here (putting two 45 lb plates on one side and one 35lb + one 45 lb plate). :-(

Incline dumbbell press:
Set 1: 70 lb dumbbells: 12 reps
Set 2: 70 lb dumbbells: 12 reps
Set 3: 70 lb dumbbells: 12 reps

Push-ups on knuckles:
100 reps

Total sit-ups for month of July: 800 reps

[Narkissos]

3rd July 2011

"Bootcamp"

Prologue: twisted ankle 30 mins before while offloading tractor tires (which we flip at bootcamp) off truck. Can barely put weight on it

Bear crawl: 3 rounds
400 sit-ups
Walking lunges 2 rounds
Partner assisted towel row: 75 reps
Push-ups: 75 reps
Assorted other shit

Stretching: 5 mins

Sit-ups for month of July: 1200


4th July 2011

"Delts/Core"

Floor sit-ups: 100 reps
Decline sit-ups: 80 reps

Arnold press:
Set 1: 35lb dumbbells x 15 reps
Set 2: 35lb dumbbells x 12 reps
Set 3: 35lb dumbbells x 12 reps
Set 4: 65lb dumbbells x 5 reps
Set 5: 65lb dumbbells x 4 reps
Set 6: 65lb dumbbells x 3 reps

**No back support. Flat bench.

Hang clean & press:
135lbs x 6 reps
135lbs x 6 reps
135lbs x 6 reps
135lbs x 4 reps
135lbs x 4 reps

GHD sit-ups
80 reps

Swiss ball sit-ups:
40 reps

Total sit-ups: 300 reps

Handstand push-ups
Set 1: 6 reps
Set 2: 5 reps
Set 3: 4 reps

Sit-ups for July: 1500 reps

5th July 2011 - pm

"Back/core/conditioning"

Warm-up:
Full barbell snatch: from floor to overhead
115 lbs x 2 reps
115 lbs x 3 reps
115 lbs x 3 reps

Lactic Acid work: circuit 1

30 air squats (ass-to-heels)
15 reverse lunges (on each leg)
25 air squats (ass-to-heels)
10 reverse lunges (on each leg)
20 air squats (ass-to-heels)
10 reverse lunges (on each leg)

Core:
Floor sit-ups: 100 reps

Lactic acid work: circuit 2

Box jumps: 25 reps
Decline sit-up: 30 reps
Plyo step-ups: 30 reps ea leg
Decline sit-ups: 30 reps
Air squat: 50 reps
Decline sit-up: 30 reps


Lactic acid work: circuit 3

Swiss ball GHD sit-ups: 10 reps
Horizontal pull-up: 10 reps
Swiss ball GHD sit-ups: 15 reps
Horizontal pull-up: 12 reps
Swiss ball GHD sit-ups: 15 reps
Horizontal pull-up: 14 reps
Swiss ball GHD sit-ups: 25 reps
Horizontal pull-up: 12 reps
Decline sit-ups: 35 reps


Lactic acid work: circuit 4 (Back conditioning)

Wide Low pulley row: 10 plates: 15 reps
V-bar pulldown: 10 plates: 10 reps
Wide Low pulley row: 10 plates: 10 reps
V-bar pulldown: 10 plates: 10 reps
Wide Low pulley row: 10 plates: 12 reps
V-bar pulldown: 10 plates: 10 reps


Lactic acid work: circuit 5 (Back conditioning)

V-bar Low pulley row: 10 plates: 10 reps
Hyperextension: 10 reps
V-bar Low pulley row: 10 plates: 10 reps
Hyperextension: 10 reps
V-bar Low pulley row: 10 plates: 10 reps
Hyperextension: 10 reps

Core:
Decline sit-up: 225 reps


Total sit-ups: 515 reps
Sit-ups for month of July: 2025 reps

[Narkissos]

5th July 2011 - am


Morning "workout" - testing my new sledgehammer

Tire carry
Bulgarian bag carry
Overhead sledgehammer slams (into tire)
Lateral sledgehammer slams
(Into tire)
Sledgehammer swing (into yoga pose: "the chair")
10 sit-ups

Sledge hammer broke after about 50-60 reps... So, that was all she wrote

Sit-ups for month of July: 1510 reps

[Narkissos]

6th July 2011

"Pecs + core/conditioning" - 9:05-10 pm

Circuit 1:
Flat dumbbell bench press + decline sit-ups:

Set 1: 80 lb dumbbells x 10 reps; 25 sit-ups
Set 2: 80 lb dumbbells x 10 reps; 20 sit-ups
Set 3: 80 lb dumbbells x 10 reps; 25 sit-ups
Set 4: 90 lb dumbbells x 6 reps; 30 sit-ups
Set 5: 100 lb dumbbells x 5 reps; 20 sit-ups
Set 6: 110 lb dumbbells x 2 reps; 20 sir-ups
Set 7: 90 lb dumbbells x 5 reps; 20 sit-ups
Set 8: 85 lb dumbbells x 6 reps; 20 sit-ups
Set 9: 80 lb dumbbells x 10 reps; 30 sit-ups**
Set 10: 80 lb dumbbells x 10 reps; 20 sit-ups***

**20 reps were twisting decline sit-ups

***pretty sure I did 25 sit-ups here...but was pretty frazzled by this point, and "pretty sure" didn't cut it.

Circuit 2:

Set 1:
Crawl-out-to-push-up: 8 reps
Swiss Ball GHD sit-up: 10 reps
Dumbbell flat bench fly: 50 lb dumbbells: 10 reps

Set 2:
Crawl-out-to-push-up: 8 reps
Swiss Ball GHD sit-up: 10 reps
Dumbbell flat bench fly: 50 lb dumbbells: 10 reps

Set 3:
Crawl-out-to-push-up: 8 reps
Swiss Ball GHD sit-up: 25 reps
Dumbbell flat bench fly: 70 lb dumbbells: 8 reps

Addendum:
Chins:
1 set: bodyweight: 15 reps


Sit-ups: 275 reps

Total sit-ups for month of july 2011: 2300 reps

[Narkissos]

7th July 2011

9:17pm - 9:57pm

"Delts/core"

machine Overhead press + low-decline sit-ups

Set 1: 4 plates x 15 reps | 20 sit-ups
Set 2: 4 plates x 15 reps | 20 sit-ups
Set 3: 5 plates x 15 reps | 20 sit-ups
Set 4: 6 plates x 10 reps | 20 sit-ups
Set 5: 7 plates x 8 reps | 20 sit-ups
Set 6: 8 plates x 6 reps | 20 sit-ups
Set 7: 8 plates x 6 reps | 20 sit-ups
Set 8: 9 plates x 6 reps | 10 sit-ups**
Set 9: 10 plates x 5 reps | 10 sit-ups**
Set 10: 11 plates x 4 reps | 20 sit-ups***

**switched to high-decline sit-ups...which may it WAY harder

***back started to spasm after the overhead press...not cool.

Hang clean & press + moderate-decline sit-ups

Set 1: 95 lbs x 10 reps | 25 sit-ups
Set 2: 95 lbs x 10 reps | 20 sit-ups
Set 3: 95 lbs x 8 reps | 20 sit-ups

Total sit-ups: 245 reps

Standing overhead press + sit-up

Set 1: 145 lbs x 4 reps | 25 moderate-decline sit-ups

Set 2: 145 lbs x 4 reps | 15 floor sit-ups

Set 3: 145 lbs x 4 reps | 15 floor sit-ups

Total sit-ups: 300
Total sit-ups for month of July 2011: 2600